Going Back to the Gym After a Baby: A Safe Start

Your gym membership card is still in your purse. You have not used it since you were pregnant, and every time you think about going back, a list of questions comes up. Is it safe yet? What do I do about my pelvic floor? What if I cannot lift what I used to? Who looks after the baby? Going back to the gym after a baby is a big step, and it is completely normal to feel nervous. I have coached many new mums in Archway through this, and this guide walks you through when, how and what to do in your first weeks back.

When can you go back to the gym after a baby?

There is no single date that suits everyone. It depends on your birth, your recovery and how you feel. What the NHS says is:

• After a straightforward birth, you can usually start gentle exercise such as walking, stretching and pelvic floor exercises as soon as you feel up to it.
• If you had a caesarean or a complicated birth, recovery takes longer, and you should talk to your midwife, health visitor or GP before doing anything strenuous.
• Wait until after your postnatal check, usually around 6 to 8 weeks after the birth, before starting high-impact exercise such as running or aerobics.

You can read this on the NHS page on keeping fit and healthy with a baby. The postnatal physiotherapy advice from Whittington Health, our local hospital trust, suggests waiting until around 3 months for high-impact activity, because the effects of pregnancy hormones on your joints can last for months.

Always get the go-ahead from your GP first, and if you have any leaking, heaviness, pain or a tummy that still bulges at your check, ask for a referral to a women’s health physio. These are common and very treatable.

Before your first session: 3 checks

1. Pelvic floor. Can you do your pelvic floor exercises without pain, and are you free of leaking when you cough, sneeze or lift your baby? If not, keep working on them and get physio advice before adding load.
2. Tummy gap. Some separation of the tummy muscles is normal after pregnancy. My post on tummy gap after pregnancy explains what to look for and what helps.
3. Sleep and energy. On nights of 3 hours of broken sleep, a short walk is a better choice than a hard session. Be kind to yourself.

Your first 4 weeks back in the gym

Assuming you have been cleared by your GP, here is a gentle plan. Two sessions a week, 30 to 40 minutes each. The goal is to rebuild, not to “get your body back”.

Weeks 1 and 2: reconnect

• 5 to 10 minutes on the bike or cross-trainer at an easy pace
• Glute bridges: 3 sets of 10
• Box squats to a bench: 3 sets of 10
• Incline push-ups on a bench or Smith machine bar: 3 sets of 8
• Seated cable row or band row: 3 sets of 10
• Dead bugs, slow and controlled: 3 sets of 6 each side

Breathe out as you push or lift, and gently lift your pelvic floor as you do. Keep weights light enough that you could do several more reps.

Weeks 3 and 4: build

• Goblet squat with a light kettlebell or dumbbell: 3 sets of 10
• Kettlebell or dumbbell Romanian deadlift: 3 sets of 10
• Step-ups onto a low box: 3 sets of 8 each leg
• Lat pulldown: 3 sets of 10
• Farmer’s carry with light dumbbells: 4 walks of 20 metres
• Side plank on knees: 3 holds of 15 to 20 seconds each side

Stop and get advice if you feel pain, pressure or heaviness in your pelvis, leak during an exercise, or see doming along the middle of your tummy.

What to avoid early on

• High-impact work like running, jumping and skipping until you have been cleared and your pelvic floor is ready.
• Heavy lifting with breath holding. Build up gradually over months, not weeks.
• Crunches and sit-ups in the early weeks. Focus on deep core work instead.
• Comparing yourself to your pre-pregnancy numbers or to anyone on social media.

For more on getting the basics right, see my guide to pelvic floor and exercise classes and my wider post on returning to exercise after a baby.

Gym or class? What actually works for new parents

A big gym can feel overwhelming after months away: busy floors, kit you have forgotten how to use and nobody checking your form. Many new mums I work with find a small coached class easier to come back to, because someone else plans the session and adjusts each exercise for you.

My bootcamp classes are capped at 10 people and every move has an easier option, so you can start where you are and build up. My SYP Built To Last functional strength class focuses on exactly the kind of lifting, carrying and squatting that parenting demands. Just make sure you have had your postnatal check and been cleared for exercise first, and tell me about your birth and recovery when you book.

FAQs

How soon after having a baby can you go to the gym?

Gentle exercise like walking and pelvic floor work can usually start when you feel ready after a straightforward birth. For gym training and high-impact exercise, wait until your GP has checked you at your postnatal review, usually around 6 to 8 weeks, and longer after a caesarean.

Can I lift weights 6 weeks postpartum?

If your GP is happy, light strength training is often fine from around this point. Start well below your old weights, breathe out as you lift and stop if you feel pressure, leaking or pain.

What exercises should I avoid after having a baby?

In the early months, avoid high-impact exercise, heavy lifting with breath holding and crunches or sit-ups. Build up deep core and pelvic floor strength first, and get advice from a women’s health physio if you have symptoms.

How do I start working out again after having a baby?

Start with walking and pelvic floor exercises, get your postnatal check, then add two short strength sessions a week with light weights and build slowly. A coached class or trainer can help you progress safely.

Book your first class

When you have been cleared and feel ready, come and see me. SYP Bootcamp runs 45-minute small-group classes indoors in Archway N19, max 10 people, £15 a class, with every exercise adapted to where you are now. Book your £15 class here or call or WhatsApp me on 07301 512215 to talk it through first. If you would like more personal support, find out about personal training for women in Archway at SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.